Micronized Creatine Vs Monohydrate (Learn The Differences)

Last Updated On September 21, 2023

Anyone into bodybuilding or working out always looks for ways to improve their performance and increase lean body mass. If that sounds like you, you’ve probably considered using a creatine supplement.

However, with so many different forms of creatine, it can take time to know the difference between them and which is the best choice for you. In this guide, we'll compare and contrast two popular forms of creatine: micronized and monohydrate.

Once you’ve finished the article, you should better understand the differences between these two types of creatine and be able to make an informed decision about which one is best for your goals.

Micronized Vs Monohydrate Creatine (Head-To-Head)
Micronized Creatine (Why People Opt For It?)
What Is Creatine Monohydrate? (Why Choose It?)
Micronized & Creatine Monohydrate FAQs
Conclusion

Micronized Vs Monohydrate Creatine (Head-To-Head)

Chemical Formula

The chemical formula for monohydrate creatine is C4H9N3O2H2O. If science wasn’t your favorite subject, that means each molecule of monohydrate creatine has four carbon atoms, nine hydrogen atoms, three nitrogen atoms, two oxygen atoms, and one water molecule.

Micronized creatine monohydrate is created by grinding it into a fine powder, making it easier to mix with liquids and increasing its shelf life.

So, monohydrate and micronized and monohydrate creatine share the same formula, and there is no difference between them there.

Mixability

A big difference between monohydrate and micronized creatine comes in mixability.

When pure creatine is micronized, it’s more mixable than creatine monohydrate in powdered form. When micronized, the particles are smaller and finer, making them easier to dissolve in liquids.

In addition, using micronized creatine makes you much less likely to deal with clumps of powder in your liquid, so it typically has faster absorption rates.

Monohydrate creatine is less mixable and you'll have to stir or shake it more, so it fully dissolves in liquid. Some people also find that monohydrate has a slightly grainier texture than micronized creatine.

Learn More - What To Mix Creatine With (Guide For Liquids & Supplements)

Man Holding A Tub Of BPN Creatine Monohydrate

Dosage & Timing

The recommended daily dosage for creatine in both forms is generally 5 grams daily.

Some people load creatine with a higher dosage of creatine (up to 20-25 grams per day) for the first week or so, followed by a maintenance dosage added to their liquid.[1]

Most people take creatine before or after they exercise for the best results.

However, the optimal dosing and timing may vary from person to person, so you should follow the manufacturer's recommendations and see what works for you.

Learn More - How Much Creatine Should I Take? | Garage Gym Pro

Effectiveness

Both forms of creatine improve athletic performance and increase muscle mass. Creatine is a naturally occurring compound found in the body used for energy production, but many people supplement it as well.

A creatine supplement will help to increase strength and power and may also improve muscle tissue recovery after exercise. Clinical studies have shown that micronized and monohydrate creatine helps improve overall fitness.[2]

Some people find that the benefits of creatine are enhanced when it’s mixed with certain foods.

Learn More - What Foods Have Creatine? (Where To Find The Best Sources)

Safety

Consuming quality micronized and monohydrate is generally considered safe when taken in the recommended doses. Creatine has been scientifically proven to be safe for the general public.[3]

However, as with any supplement, always follow the manufacturer's recommendations and consult a healthcare professional before starting a new supplement regimen.

Some people have reported side effects when taking creatine. For example, there have been claims of bloating, stomach discomfort, and muscle cramps.

See More - Can Creatine Cause Stomach Pain? (How To Stop It)

It is also essential to stay hydrated while taking creatine because dehydration may increase the risk of dehydration and an upset stomach to a lesser degree.

In rare cases, long-term high doses of monohydrate and micronized creatine powder may cause liver or kidney damage. Always be cautious and speak with a healthcare professional with any questions or concerns.

Price

Both forms of creatine are widely available as dietary supplements and can be purchased online or at most health food stores. However, the prices may vary depending on the brand, dosage, and quantity you need.

Monohydrate creatine tends to be cheaper than micronized. This is because micronizing creatine is more time-consuming and costly.

Monohydrate is the most economical form of creatine, but the price difference between the two isn’t drastic. Your choice between the two will likely depend on individual preferences and budget.

Man Holding Optimum Nutrition Creatine Powder

Micronized Creatine (Why People Opt For It?)

Micronized creatine has been processed to reduce the particle size of the powder. The smaller particle size is easier to blend with liquids and has a longer shelf life.

Like monohydrates, this type of creatine is used as a dietary supplement to improve physical performance and shred body fat during workouts.

Pros of Micronized Creatine

Easier to blend with liquids
The fine powder consistency gives this form of creatine a greater surface area. The tiny particles make it more soluble and easier to dissolve in liquids. Its solubility makes it more convenient and leads to faster absorption and better absorption in your muscles.
Longer shelf life
Since micronized creatine is less prone to clumping, it has a longer shelf life than regular creatine monohydrate.
Available in various dosages
This creatine is available in several dosages, so it’s easier to find the right amount for your needs.
Widely available
Both forms of creatine are widely available and can be purchased online or at most big box stores.

Cons of Micronized Creatine

More expensive
Since a few extra steps are involved in its production, micronized creatine tends to be more expensive than regular monohydrate creatine.
May cause digestive issues
Some people have experienced stomach issues and bloating when taking micronized creatine.
May cause weight gain
Creatine can cause an increase in water retention, which may lead to weight gain in some people.
Limited research
While micronized creatine is effective in some studies, more research still needs to be done on this form of creatine compared to creatine monohydrate.

What Is Creatine Monohydrate? (Why Choose It?)

Monohydrate creatine has been extensively studied and has been found to improve physical performance and increase muscle strength and energy levels.

When you take either form of creatine, your phosphocreatine stores are raised, and your body can produce more ATP, resulting in more energy.

Clinical evidence has shown that creatine monohydrate has several benefits for athletes, bodybuilders, and maybe even people with Parkinson’s.[4]

Now we’ll look at the advantages and disadvantages.

Pros of Creatine Monohydrate

Widely available
This form of creatine is also widely available and can be purchased anywhere supplements are sold.
Less expensive
Since it doesn’t need to be micronized, it tends to be less expensive. So it’s cheap without sacrificing quality.
Extensively studied
Creatine monohydrate has been the subject of numerous scientific studies, and its effectiveness for muscle building is well-established.
It may be more suitable for certain individuals
Some people find monohydrates more tolerable, producing more remarkable results.
Can be taken in smaller doses
Monohydrates can be taken in smaller doses which is more convenient for some athletes.

Cons of Creatine Monohydrate

Less mixable
Creatine monohydrate doesn’t have tiny particles, so it’s less mixable and has a coarser texture. As a result, it usually requires more stirring or shaking to fully dissolve in liquids.
Shorter shelf life
One difference is that monohydrate is more prone to clumping, so it may have a shorter shelf life.
May be less effective
Although more research needs to be done, some speculate that micronized creatine may be better at increasing muscle creatine levels. This is because Micronized typically has faster absorption.

Micronized & Creatine Monohydrate FAQs

Does micronized creatine build muscle?

Yes, micronized creatine has been shown to build muscle. This type of creatine can increase muscle creatine levels and improve physical performance over a prolonged period, especially when combined with strength training and high-intensity exercises.

How often should I take micronized creatine?

How often you take micronized creatine depends on several factors, including your age and athletic goals. Most people take 5 grams daily. Some people do a loading phase with a higher dosage of up to 25 grams for the first week or so, followed by the maintenance phase.

Is micronized creatine a pre-workout?

Although most pre-workouts are known for their caffeine, micronized creatine can also be used as a pre-workout supplement. Creatine is involved in the process that forms adenosine triphosphate (ATP), a major source of cellular energy. This makes it perfect for taking before high-intensity exercises.

Does creatine monohydrate make you bigger?

Creatine supplements are known to increase your muscles' size because they draw water into your muscle cells. This increases muscle size and fullness, noticeable a few days or weeks after starting creatine supplementation and exercising.

Conclusion

While there are other forms, like creatine hydrochloride (creatine HCL), creatine monohydrate and micronized creatine are the most common forms of creatine, and there is a difference between them.

Micronized creatine is easily dissolved in liquids, has a longer shelf life, and is more easily absorbed.

Creatine monohydrate is generally less expensive and has been the subject of more scientific studies. However, you typically get all the benefits regardless of your choice. The choice between micronized creatine monohydrate and regular monohydrate comes down to personal preference and budget.

References:

https://journals.lww.com/acsm-csmr/Fulltext/2013/07000/Creatine_Supplementation.10.aspx
https://pubmed.ncbi.nlm.nih.gov/34234088
https://link.springer.com/chapter/10.1007/978-1-4020-6486-9_14
https://doi.org/10.1186/s12883-017-0885-3